Warm-up Drills (01.04.2012)Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
22 x Burpees (Thanks Joel)
-Sumo Squats
-Scorpion Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch
''Ripper'' (01.04.2012)
For Time
21 x Box Jumps (24/22'')
50 x Wallball (20/14lbs)
25 x Pull-ups (C2B)
50 x Wallball (20/14lbs)
21 x Box Jumps (24/22'')
Notes: Take extreme care when mixing poisons like gasmasks and box jumps. Don't turn an ankle!
Post times to comments.
Skill Development (01.04.2011)
Re-Test 2:00 Drill
Max Reps x GHD/Abmat Sit-ups in 2:00
Mobility WOD
CrossFit Endurance WOD (01.04.2012)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10
Post distances to comments.
Posts
19 comments:
Ripper...13:09
18" & black band
Re-Test 2:00 Drill
41 Abmat Sit-ups
-Dubs
"Ripper"
11:53
red band
Ripper - 11:47
"Ripper" 9:38
"re-test 2:00 drill": 21 GHDs.. lame I know... GHDs sucks! :p
"Ripper"
12:13 w/ blue band
~Chase
10:05
69 GHD
Branch Davidian
7:52
9:51 Deadhangs
11:42
2:00 drill 34 GHD sit-ups
Mike V.
"Ripper"
Complete for Time:
21 x Box Jumps @ 30"
50 x DB Thrusters @ 20
25 x Dead Hang Chest 2 Bar Pullups
50 x DB Thrusters
21 x Box Jumps
13:05 gasmask
"2-minute Drill Retest"
2:00 x GHD Situps
67 reps
-Bert
"Ripper"
11:07
14:03
39 GHD situps
erica
"Ripper"
17:59
2:00 Ab-mat re-test 45
"Ripper"
24" box/rxd
Time =11:05
ripper
12:55 blk band 20" box
44 abmat situps
Ripper
12:34
Ripper...9:10rx
tommy
Ripper 10:07
33 GHDs
- Bieber
Ripper 11:55
30# WB/ 28" Box
Jay
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